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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jun 24 2025 |  |
6.24.25(Time) Warm Up 0:00-12:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Barbell Prep A. Burgener Warm up Snatch (3-5 reps at each position) B. Skill Transfer Exercises Snatch C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Strength Low Hang Snatch 14:00-24:00 *Do a set every 2 minutes. 2 Low Hang Snatch @60% 1 RM Snatch 2 Low Hang Snatch @65% 1 RM Snatch 2 Low Hang Snatch @65-70% 1 RM Snatch 2 Low Hang Snatch @70-75% 1 RM Snatch 2 Low Hang Snatch @75-75+% 1 RM Snatch *Lift starts from below the knee. Conditioning 40:00-56:00 For Time 150 Double Unders 15 Ring Muscle Ups 30 Burpee Box Get Over (48/40) (OR 45 Burpee Box Jump Over (24/20)) 15 Ring Muscle Ups 150 Double Unders |
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